Is Chocolate Milk a Good Recovery Drink?

on August 13th, 2010 by Matt

The chocolate milk surge/craze is a crest of the next wave of alternatives to sports drinks and muscle recovery drinks. I started seeing studies about the use of low-fat chocolate milk for muscle recovery back in 2006. The ratio is usually close to the 4:1. Just take note of the non-fiber carbs and protein in the milk of your choice. Then, enter those carbs divided by the protein into a calculator to get the ratio. You are looking for a number close to 4 for a decent match.

This is definitely a more cost-effective way to satisfy that 60-minute window for recovery. Be aware that the little bit of fat you will be taking in is saturated, so go easy. The exact amount you should take depends on your intensity, but the safe rule is to go with around 20 grams of non-fiber carbohydrates and 5 grams of protein. Also, if you are getting a powder to mix with milk, like Carnation or Nestle, be sure that your calculations include the milk you will be adding based on the serving suggestion on the back of the mix.

For more information supporting the low-fat chocolate milk recovery alternative, check out some of the articles listed below.

Good luck and have fun!

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3 Responses to “Is Chocolate Milk a Good Recovery Drink?”

  1. Stef Dopp says:
    March 1, 2011 at 2:13 pm

    Hi. I am so glad I came acrossed this information. I found an old discussion board on FB while was searching for an alternative to the P90X recovery drink.
    Thank you!

    Reply
  2. Jessica says:
    January 27, 2011 at 5:33 pm

    Would follow the serving size listed on the chocolate milk? For example, Dean’s low-fat chocolate milk has 30g carbohydrate and 8g protein (3.75 ratio) This is the closest that I have seen to 4. Anyways, the serving size is 1 cup so I am assuming that is what I would consume correct?

    Reply

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